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Training Log Archive: bbrooke

In the 7 days ending Mar 14, 2009:

	activity	#	time	miles		km		+ft
	Run / Hike	3	6:11:53	15.63	(23:48)	25.15	(14:47)	3281
	Strength / Stretching	3	2:25:00	1.5		2.41
	Soccer	1	22:00
	Total	6	8:58:53	17.13		27.57		3281
averages - sleep:8 weight:124lbs

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Saturday Mar 14, 2009 #

Run / Hike hills 4:30:00 [3] 7.0 mi (38:34 / mi) +3281ft 26:43 / mi
slept:8.0 shoes: Saucony Grid Omni TR

Troy and I decided to start training for the Mogollon Rim race, so we hiked to the top of Bear Peak in Boulder. We went up via Fern Canyon (shorter and steeper) and came down via Shadow Canyon (longer and less steep). The weather was unbelievably nice...

Friday Mar 13, 2009 #

Strength / Stretching (CrossFit) 45:00 [3]
slept:8.0 weight:127lbs

CrossFit class:

Dynamic warm-up.

Six rounds of: 10 pull-ups (with band) / 15 push-ups (I attemped some real ones but did most on my knees) / 20 sit-ups (not just crunches...) / 25 air-squats. This was the scaled version of the workout; the "real" workout was five rounds of twice as many of everything.

My fabulous diet today: doughnut for breakfast; pizza and a coke for lunch...

Thursday Mar 12, 2009 #

Run / Hike intervals (Spring Training) 50:39 [3] 4.34 mi (11:40 / mi)
slept:8.0 weight:123lbs shoes: Saucony Grid Omni TR

Spring Training:

Jog one mile to warm up.

Ten sets of (sprint for one minute / jog to recover for two minutes).

Jog one mile to cool down.

The assignment was to do eight to ten reps. I mentally committed to eight, so I was happy I forced myself to do all ten...

---------------------------
## - Pace / Distance:
---------------------------
01 - 6:32 / 0.16
02 - 6:44 / 0.16
03 - 6:44 / 0.16
04 - 7:19 / 0.14
05 - 6:49 / 0.15
06 - 6:53 / 0.15
07 - 7:18 / 0.14
08 - 7:14 / 0.14
09 - 6:35 / 0.16
10 - 6:52 / 0.15
---------------------------

I'm amazed at people who can maintain this kind of pace for a full mile, or more!

Note

I was real pleased with myself for resisting the urge to buy a Twix bar all afternoon today. But I have just eaten four hunks of cookie dough. Ugh.

Wednesday Mar 11, 2009 #

Strength / Stretching (CrossFit) 45:00 [3]
slept:8.0 weight:123lbs

CrossFit class:

Dynamic warm-up

Thrusters 5-3-3-3-1-1-1 (45 pounds)

21-15-9 thrusters (45 pounds) / pull-ups -- 12:12 (prescribed weight was 65 pounds, and I used two bands on the pull-ups)

Soccer intervals (indoor) 22:00 [3]

Tuesday Mar 10, 2009 #

Run / Hike tempo (Spring Training) 51:14 [3] 4.29 mi (11:57 / mi)
slept:8.0 weight:123lbs shoes: Saucony Grid Omni TR

First session of 2009 Spring Training, at Davidson Mesa.

I'm registered for the 7:00 am class -- a serious lifestyle adjustment for me, even when the weather's nice. But, I looked out the window at 6:15 am and it was snowing (and I was sleepy). So I went back to bed with plans to go to the afternoon session at 5:30 pm. By then, it was much nicer -- clear sky and all the snow had melted off the trail. But it was windy...

Jog one mile to warm up and then walk back to the start of the loop.

One-mile time trial (8:22); walk back to the start.

One-mile time trial (9:01) -- this one was optional, so I gave it a medium effort; also, the headwind was RIDICULOUS this time.

Jog one mile to cool down.

Monday Mar 9, 2009 #

Strength / Stretching (CrossFit) 55:00 [3] 1.5 mi (36:40 / mi)
slept:8.0 shoes: Saucony Grid Omni TR

CrossFit class:

Jump rope

Dynamic warm-up

Two rounds of (kettle-bell stuff / 20 push-ups (5 real + 15 modified) / 30-second hand-stand)

As many rounds as possible in 20 minutes: 400m run / max pull-ups. I did 5.5 rounds using one band for assistance on the pull-ups (5, 5, 5, 4, 5).

Sunday Mar 8, 2009 #

Note
slept:8.0

Troy and I went to see Gran Torino and we both enjoyed it a lot.

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